If they’re not feeling too hot maybe it’s time to pause your push-up and put your plank-asana in check. Often times in one yoga class (especially in vinyasa) we can find ourselves flowing through A LOT of weight bearing postures on our upper body such as push-ups, cobra’s and downward facing dogs. This puts a whole lot of pressure on our shoulders and if we’re not positioning correctly, “the tendons attaching the biceps to the fronts of the arm bones can be strained and may begin to tear.” (Doug Keller) “The tendon of the supraspinatus muscle can get sandwiched between the bones of the shoulder blade and the arm” and create what is called a rotator cuff injury. Ouch! That doesn’t sound fun. As yoga instructors we try our best to keep an eye out for incorrect posturing and to create a well-balanced practice, but no one knows your body like you do. Slow down and take a moment to evaluate your shoulder positioning in the following asanas…

Cobra…Hands should be pressing into the mat, fingers facing forward and elbows hugging into the back body. Shoulders pull down the back and away from the ears. The chest lifts as you pull your heart forward.

Although these are only a few of the weight bearing postures we experience with our upper bodies during our yoga practice, it’s a good place to stop and check in. If you’re feeling a little achy don’t be afraid to skip a vinyasa or side plank. Yoga is about connection and not exertion. We can connect without force, without struggle or pain.